Wednesday. 131002.

Granite Games.
      2 days.
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this will be the last day of structured programming. for tomorrow, it will be whatever you need to get your body ready for Friday. tomorrow will be different for just about every one.
A. warm up.
      every 2:00 x 3 sets.
         250m row. (just like always, start at a slower pace and work faster from set to set).
         1.1. snatch grip deadlift. (start at 75% and work up to 100% 1rm).
B. interval work.
       every :30 x 5 sets. (focus on being efficient and using PERFECT form).
          3 clean and jerks @ 155#/105#.
C. conditioning. (yes, this will be super fast and crisp).
       2 rounds.
          7 muscle ups.
         14 ball slams 30#/20#.
        200m run (moderate pace).
D. cool down.
       10:00 light rowing.

off-season BRIDS.
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A. warm up.
       every 2:00 x 5 sets.
          250m row. (faster and faster each set).
          10 chest 2 bar pull ups.
B. "Karen"- 150 wall balls 20#/14#, for time.
C. cool down.
        10:00 light rowing.